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Komal

Komal Jethmalani  |336 Answers  |Ask -

Dietician, Diabetes Expert - Answered on Aug 25, 2021

Komal Jethmalani is a practising dietician and nutritionist with over 26 years of experience.
She specialises in weight loss and diabetes management.
Jethmalani has completed her MSc in food and nutrition from SNDT University and trained at Jaslok Hospital.
She is a NDEP-certified diabetes educator.... more
Prmila Question by Prmila on Aug 25, 2021Hindi
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Hi Komal
This is Pramila -- height: 5.4; weight: 58kgs, age: 36 years.
I am a working woman and sit for around 7-8 hours daily.
I am in sound health but I have a fat belly and fat thighs.
I do all the household chores.
I do a 10 minute brisk walk while going to office rather hiring an auto.
Sometimes, I run to catch a train also. Still, my belly fat is not reducing.
I am a pure vegetarian. I eat fresh cooked food, all type of vegetable, fruits and nuts. But daily I eat different biscuits.
I visited a doctor for pigmentation marks on my face. The doctor said I have nutrition issues.
Please help.
Thank you so much.
Pramila Nayak

Ans:

Fitness is attained with nutrition and exercise.

Doing regular household chores and short walks unfortunately does not contribute to fat burning.

Body fat can be shed by strength and endurance training wherein muscle build up and fat loss is the target.

Cardio activities are essential as well along with this.

Immobility for long periods does cause fat deposition in the most vulnerable areas of our body like belly and hips, where women have a high fat percentage.

Biscuits are generally made of refined flour and processed fat which contribute unhealthy and harmful transfats to our body. The high carbohydrate and sodium content will increase the risk of lifestyle disorders

So follow a healthy lifestyle devoid of excess carbs and fat, plus align yourself towards a fitness goal.

DISCLAIMER: The answer provided by rediffGURUS is for informational and general awareness purposes only. It is not a substitute for professional medical diagnosis or treatment.
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Sir im 36 yrs of age weighing 107 kgs and I regularly walk which helps in maintaining my weight but im unable to reduce belly fats. I walk approx 4 kms daily within 30 minutes .
Ans: Thank you for your inquiry. I appreciate your dedication to maintaining a consistent walking routine for weight management. However, if you're specifically aiming to reduce belly fat, it might be beneficial to incorporate additional methods into your regimen.

While walking is great for overall health and weight control, integrating strength training exercises can be instrumental in building muscle mass and boosting metabolism, thereby facilitating greater fat loss, including targeting belly fat. Incorporate exercises such as squats, lunges, push-ups, and abdominal workouts like crunches or planks.

To enhance the effectiveness of your walking routine, consider adding intervals of higher intensity. This might entail alternating between periods of brisk walking and intervals of more vigorous effort, such as walking uphill or increasing your pace to a jog for brief durations. This approach can elevate calorie expenditure and promote fat burning.

In terms of nutrition, it's crucial to pay close attention to your dietary habits, as they significantly impact fat loss. Prioritize a well-rounded diet rich in whole foods such as fruits, vegetables, lean proteins, and whole grains, while minimizing intake of processed foods, sugary beverages, and excessive calories, which can contribute to belly fat accumulation. Additionally, consider reducing carbohydrate intake and increasing protein consumption in consultation with a registered dietitian for personalized guidance.

Overall, by incorporating these strategies alongside your walking routine, you can optimize your efforts towards reducing belly fat and improving overall health.

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Dr. Shakeeb good afternoon, I am 63, my belly is quite visible and give very bad looks. I need it should be reduce and normal shape. I also walk 6-7000 steps.
Ans: Dear Sir, Thank you for your inquiry. Understanding concerns regarding belly size is crucial, as it can also contribute to back pain. Achieving a reduction in belly size entails embracing a comprehensive approach that encompasses healthy eating habits, regular physical activity, and lifestyle adjustments. Here are some guidelines to assist you in reaching your desired goal: Focus on maintaining a balanced diet rich in fruits, vegetables, lean proteins, and whole grains, while avoiding processed foods, sugary snacks, and high-fat meals. Incorporate a variety of exercises into your routine, including cardiovascular workouts like walking, jogging, cycling, or swimming, to burn calories and reduce overall body fat, including belly fat. Additionally, include strength training exercises such as weightlifting or bodyweight exercises to build muscle mass and enhance metabolism. Targeting specific abdominal muscles through exercises like crunches, planks, and leg raises can help tone and strengthen the core. Monitor your caloric intake and limit consumption of sugary and processed foods. Consistency is key to achieving and maintaining a healthy weight and reducing belly fat, so remain dedicated to your diet and exercise regimen while exercising patience with your progress. With commitment and perseverance, you can work towards achieving your desired waist size and overall health goals, thereby alleviating concerns related to back pain.

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Hello Sir, my age is 37 and I am currently employed in the private sector with a monthly salary of 1.75 lakhs. I would like to provide a summary of my financial situation and seek advice on how much corpus I would require to comfortably retire at the age of 45. Current Financial Overview: Real Estate: 3.5 crores (includes 3 houses and a plot) Stocks: 7.5 lakhs Mutual Funds: 13.5 lakhs Corporate Bonds: 2 lakhs Employees' Provident Fund (EPF): 21.5 lakhs Public Provident Fund (PPF): 8.5 lakhs (investing since 2013) PPF (Wife’s Name): 1.5 lakhs (invested this year, continue to invest the same amount each year) Gold: 20 lakhs Home Loan: 23 lakhs (balance with LIC), Planning to close within 1 year time-frame. Systematic Investment Plan (SIP): Investing 30,000 monthly (recently started, 3 months ago) Term Insurance: 1 crore (premium of approximately 35,000 annually) Health Insurance: Company-provided (7.5 lakhs limit) National Pension System (NPS): Investing 50,000 annually (started this year) Monthly Expenses: 50,000 (including child’s fees and other expenditures, excluding investments) & Investing 50K in Gold every month. Family Details: I have a 6-year-old son and am expecting a new baby in October 2024. My wife is a homemaker. Could you please provide guidance on how much corpus I would need to retire comfortably at 45, considering my current financial situation and future goals? Thank you for your assistance.
Ans: You've outlined a comprehensive overview of your financial landscape, which provides a solid foundation for planning your retirement. With a goal to retire at 45, you have eight years to build and secure a sufficient corpus to ensure a comfortable retirement for you and your family.

Key Financial Assets and Liabilities
Real Estate: Rs 3.5 crore
Stocks: Rs 7.5 lakhs
Mutual Funds: Rs 13.5 lakhs
Corporate Bonds: Rs 2 lakhs
EPF: Rs 21.5 lakhs
PPF: Rs 8.5 lakhs (self), Rs 1.5 lakhs (wife)
Gold: Rs 20 lakhs
Home Loan: Rs 23 lakhs (planning to close in 1 year)
SIP: Rs 30,000 per month (recently started)
NPS: Rs 50,000 annually (started this year)
Insurance: Term insurance of Rs 1 crore, company-provided health insurance of Rs 7.5 lakhs
Monthly Expenses: Rs 50,000 (excluding investments)
Evaluating Your Retirement Corpus Needs
To determine the corpus required for retirement at 45, we need to consider several factors, including your expected expenses during retirement, inflation, and the number of years you plan to be retired.

1. Estimate Post-Retirement Expenses:
Current Monthly Expenses: Rs 50,000 (excluding investments)

Inflation Adjustment: Assuming an average inflation rate of 6%, your current monthly expenses will likely increase by the time you retire.

Post-Retirement Monthly Expenses: Assuming you maintain a similar lifestyle, and considering inflation, your monthly expenses could rise to approximately Rs 80,000 by the time you retire.

Yearly Expenses: Rs 80,000 x 12 = Rs 9.6 lakhs annually at retirement age.

2. Determine the Number of Years in Retirement:
Retirement Age: 45 years
Life Expectancy: Assuming you plan up to 85 years, you'll need to plan for 40 years of retirement.
3. Estimate Required Corpus:
Corpus Required: The corpus needed to sustain your lifestyle for 40 years considering inflation, and safe withdrawal rates.
Assumptions:
Post-retirement, you could adopt a safe withdrawal rate of 4% annually.
Expected returns on the retirement corpus post-retirement could be around 7%.
Using these assumptions, the corpus required to sustain annual expenses of Rs 9.6 lakhs for 40 years with a 4% withdrawal rate can be calculated.

4. Corpus Calculation:
Given the complexities of long-term retirement planning, a simplified method to estimate the corpus is:

Corpus Calculation Formula:
Annual Expenses at Retirement Age (Rs 9.6 lakhs) x 25 = Rs 2.4 crores
This formula is based on the 4% rule, which suggests that if you withdraw 4% of your corpus annually, your savings should last for 30-40 years.

However, considering the uncertainties and potential changes in your lifestyle, a more conservative approach would be to plan for a corpus of around Rs 3-4 crores. This takes into account potential healthcare costs, lifestyle changes, and other unforeseen expenses.

Current Asset Evaluation and Future Planning
Now, let’s break down how your current assets can contribute towards building the required corpus and what additional steps are necessary.

1. Real Estate: Rs 3.5 Crores
Real estate is a significant part of your net worth. However, liquidity is an issue with real estate.
You might want to consider whether you plan to keep these properties for rental income, sell them closer to retirement, or downsize.
2. Stocks: Rs 7.5 Lakhs
Your current stock portfolio is modest. Over the next 8 years, aim to increase your investment in stocks through systematic investments (SIPs or direct stock purchases) to leverage market growth.
3. Mutual Funds: Rs 13.5 Lakhs
Continue your SIPs, and consider increasing the amount when feasible. Diversify into equity funds with a good track record, and consider a mix of large-cap, mid-cap, and hybrid funds to balance risk and return.
4. Corporate Bonds: Rs 2 Lakhs
While bonds are safer, they offer lower returns. It’s good to have them for stability, but focus more on equity for growth at this stage.
5. EPF and PPF: Rs 31.5 Lakhs
Your EPF and PPF investments are doing well. Continue with these contributions as they provide tax-free returns and security. Consider increasing your contribution to PPF if possible, as it offers a secure, long-term return.
6. Gold: Rs 20 Lakhs
Your monthly investment of Rs 50,000 in gold is significant. While gold is a good hedge against inflation, it should not dominate your portfolio. Consider reducing the monthly investment in gold and reallocating some of these funds into equity SIPs or mutual funds to enhance growth.
7. Home Loan: Rs 23 Lakhs
Closing this loan within a year is a wise decision, as it will free up cash flow and reduce your financial liabilities, allowing you to invest more aggressively for your retirement.
8. NPS: Rs 50,000 Annually
Since you’ve just started investing in NPS, it’s a good tax-saving tool with the added benefit of a pension. Continue with this investment, as it will provide you with a regular income post-retirement.
9. Term Insurance and Health Insurance
Your term insurance cover of Rs 1 crore is adequate. Ensure it is kept active as it provides financial security for your family. Review your health insurance coverage to ensure it meets your future needs, especially as your family grows.
Future Investment Strategy
Given your current asset base and retirement goal, here’s a roadmap to help you reach your target:

1. Increase Equity Investments
With 8 years to retirement, your portfolio should have a higher equity exposure to maximize growth. Gradually increase your SIP amounts in equity mutual funds or direct stocks.
Consider reallocating some of your monthly gold investment into equity funds to enhance returns.
2. Diversify Mutual Fund Investments
While continuing with your current SIPs, consider adding diversified equity funds and index funds to your portfolio. A balanced mix of large-cap, mid-cap, and small-cap funds will provide the necessary growth potential.
3. Consider Additional Real Estate Monetization
Evaluate if selling one of your real estate holdings closer to retirement could provide liquidity and enhance your retirement corpus. Alternatively, rental income can supplement your retirement income, but be cautious about the management and upkeep costs.
4. Maximize Tax-Advantaged Accounts
Continue contributing to your PPF and NPS accounts, as PPF provides tax-free returns and NPS contributes to a secure retirement corpus. Maximize contributions to these accounts within the allowable limits.
5. Focus on Debt Repayment
Prioritize closing your home loan within the next year. Once this debt is cleared, redirect the EMI amount into your retirement savings.
6. Emergency Fund
Ensure you have a sufficient emergency fund, equivalent to at least 6 months of expenses, to cover any unforeseen events without dipping into your retirement savings.
7. Plan for Healthcare and Child’s Education
Given that your family is growing, it’s essential to plan for increased healthcare needs and your children’s education expenses. Consider setting up dedicated funds for these goals, separate from your retirement corpus.
Regular Monitoring and Review
Retirement planning is dynamic. It’s crucial to review your investments regularly, at least once a year, to ensure they are aligned with your retirement goals. Adjust your strategy as needed based on market conditions, changes in your financial situation, and progress towards your retirement target.

Final Insights
Based on your current financial situation and assuming disciplined investment and regular reviews, accumulating a corpus of Rs 3-4 crores by the time you retire at 45 is feasible. This corpus, combined with your real estate assets and other investments, should provide a comfortable retirement with a reasonable withdrawal strategy.

Focus on increasing your equity exposure, reducing unnecessary debt, and ensuring your portfolio is well-diversified to achieve higher growth. As you approach retirement, gradually shift your portfolio towards more stable, income-generating assets to preserve your capital.

Retirement planning requires careful consideration of both current and future needs. By staying committed to your investment strategy and making informed adjustments, you can secure a financially independent retirement at 45.

Best Regards,

K. Ramalingam, MBA, CFP,

Chief Financial Planner,

www.holisticinvestment.in

...Read more

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